Seven went back to basics this morning at The Patriot. Here’s what we did: 10 Low Slow Squats (IC) 15 Side Straddle Hops (IC) 15 Seal Jacks (IC) 10 Imperial Walkers (IC) Mosey to the football field DORA – 100 Merkins, 200 Squats, 300 LBCs (timing mechanism was the short side of the track) 10 […]
WARMUP: stretch then 1 mile run THE THANG: high reps exercises & high rep Cindy work MARY: ANNOUNCEMENTS: COT:
This morning we gathered and completed The Monthly Monday Murph. Good work men!
You can’t miss this Q tomorrow at Miracle Mile brought to you by the one and only Goldplate. No better way to start your week than to post and then join us at Coffee and Conversation. See you at the Mile. Hillian
WARMUP: Mosey to the benches and hit the basics to get warm THE THANG: Bench work with urkins, durkins, dips, and step ups; Mosey to York Road Elementary upper traffic oval. do 1 each of the following with a lap after each: merkins, dips, urkins, durkins, squats, CDDs, wide arm, merkins, diamond merkins, overhead claps. […]
The sunrise was glorious and the deer abundant. A few came in for the built in 2nd F.
It was cold, it was raining, there was coffee!
WARMUP: At Cherry Park, the Lewis 2.0’s let us through their favorite exercises. Quad: squats (he did jump squats because he is a 4 year old with energy) Dora: SSH (good cadence for a 6 year old) Falcon: Big Girl Sit ups (single count) Super Smash Bro: plank (15 count) THE THANG: we played round […]
My hombre Squad kissed that fartsack pillow extra special hard this morning and we missed him something fierce but Sparky big ole truck pulled up outside the locked gate so I knew the show must go on! WARMUP: IC: IW LSS HW CP WM THE THANG: I went off the cuff and pulled from before […]
WARMUP: SSH x 10, Cherry Pickers x 10 THE THANG: Run to Hill beside Oakland Baptist. 7’s on the hill, Squats at bottom, merkins at top. Run to Westminster Presbyterian. Sprint up big hill. Grab a column for some people’s chair. Then 10 derkins, 10 irkins. Run back (up big hill) to AO. 4 corners […]